STANDING YOGA POSES SEASON 1

STANDING YOGA POSES:
Standing is something we do everyday but often don’t think much about. Concentrating on our posture and focusing on our bodies’ strength and alignment is integral to the yoga practice. Interestingly enough, most names for standing poses project strength such as mountain, volcano, and warrior. Standing poses literally teach us to feel and be grounded. They promote a sense of well being by calming our nervous systems hence brightening our moods.

Triangle / Utthita Trikonasana

(oo-TEE-tah trik-cone-AHS-anna)

utthita = extended
trikona = three angle or triangle

1.From a standing mountain position, jump your feet approximately as wide as your wrists (when your arms are extended out). Raise your arms up so that they are parallel with the floor and keep your palms facing down and continue to lengthen and extending your arms out. Keep your kneecaps pulled up, spine straight and belly button pulled back to the spine.

2.Pivot the right foot so that it is straight to the side wall approx 90 degree angle. Keeping the right heel inline with the back left inside arch. Note: you can also use the edge of your yoga mat to maintain alignment, or use a wall.

3.While extending your arms out as much as possible, reach forward over your right foot and hinge at the hips, keeping your back straight and chest expanded and not allowing the chest to collapse forward. Keep your feet firmly planted on the floor. Rotate your chest up to the sky, while lifting the left arm up overhead. Keep bending and lengthening up, maintaining proper alignment. Keeping the shoulder blades down and shoulders stacked on top of each other.

4.Gently place your right hand on your right shin. Gaze up at the thumb in the sky.Variation: Use a yoga block placed at the highest level beside the inside of your front leg and use it to support your arm Variation: To increase difficulty, without compromising your form, grab the front big toe in yogi toe lock

5. Perform the other side, this time alternating to the left leg first.

Beginner Tips
Compromising form in order to reach the front hand down further, front hand position is secondary and not the focus of this pose. Collapsing the chest down, keep the shoulder blades and chest rotated up while in the pose.

Volcano / Urdva Hastasana

(oord-vah hahs-TAHS-anna)

hasta = hand

1. Standing in Tadasana, turn your palms away from your body so your thumbs point backward. Inhaling, sweep your arms out to the sides and up toward the ceiling.

2. If your shoulders are tight, stop when your arms are parallel to your body. The next step is to put your hands together, base of palms first and lastly the fingers. Make sure that your shoulders and shoulder blades remain lowered down your back.

3. Reach through your pinkies so your thumbs reach slightly down toward the crown of your head. Without compressing your neck, tip your head backward and look at your thumbs.

1. Start in Tadasana and shift all your weight into your right foot and bend your left leg behind you. Keeping your hip bones square to the front.

2. Reach your left arm back and firmly grab your left leg at the shin, just below the knee cap. Slowly and with control, extend your left thigh out straight behind you. Reach your left arm out so that it is extended out and parallel to the floor. Press your hips forward and draw your tailbone down to prevent compression in the lower back.

3. Lift your left leg up as high as possible and straighten your left leg .Keep your standing leg engaged, hip bones facing the front, and chest expanded open. Gaze to the front just past your right hand.

4. Hold the position for approximately 30 seconds and release. Switch to the other leg and practice the same steps outlined as above.

2. Tip from the hips and lower your torso down while simultaneously lifting your right leg up to the sky. Keep your legs active and engaged the entire time. Variation: To help with stability and balance, use a wall for practice.

3.Use your fingertips to help you balance and on every exhale, lift your right leg a little higher and move your torso in closer to your chest. Keep lengthening from the tip of your toes in the sky to the crown of your head.

3. Grab on to your left ankle to help pull your self into the center of your left shin.

4. Maintain the pose for a few deep breaths and exhale as you release. Practice the same steps above this time switching to the other leg.

2. Exhale, and lengthen your torso and bend from the hips into a full forward bend with hands touching the floor. Variation: if you are unable to touch the floor, bend your knees.

3. Take your left hand and grab on to the outside edge of your right foot, cross your right arm over your left and grab on to the outside edge of your left foot.

4. Exhale and spiral your chest open to the right, gazing under your right arm pit towards the sky. Use the outside edge of your feet to help you spiral and lengthen your spine as you rotate your chest to the sky. If your knees are bent, try to straighten them as you rotate upwards.

5. Maintain the pose for at least 30 seconds and gently collapse the chest down to untwist your spine. Practice the other direction by following the same steps as above but switch hand positions.

1. From Tadasana bend your right leg and grab the bottom of your right foot with your right hand. Make sure your left leg is straight and solid lifting your kneecap up.

2. Pull your right leg up until your thigh is parallel to the floor and your left arm is in front for balance parallel to the floor.

3. At this point reach back with your left hand and grab onto the inside of your right foot. Next release your right hand and bring it up around the front over your head and grab onto the outside of your right foot. Keep your elbows close to the side of your head pointing up toward the ceiling your right thigh remaining parallel to the floor. Gaze upward.

4. From here shift your gaze to the front of the room and start to shift your weight forward lifting your right foot with your hands until your toes are above the crown of your head.

Cautions
-Do not perform if you have a back, knee, neck or shoulder injury
-Do not perform if you have low blood pressure

Bound Half Lotus Standing Forward Bend / Ardha Baddha Padmottanasana

(ARE-dah BAH-dah pad-mot-tan-ash-anna)

ardha= half
Baddha= bound
padma= lotus
ut= intense
tan= stretch

1. Stand in Tadasana and bring your right foot up into half lotus position. Variation: to help with balance practice this pose standing with your back against the wall at a foot’s distance away.

2. Exhale and bring your right arm behind your back and grab on to the big toe of your right foot. Variation: If you are unable to reach your arm all the way behind to reach your toe, alternately, wrap a towel around your right foot and grab on to the towel. Inhale, raise the left arm up and hinge at the hips into full forward bend. Lengthen the front of your torso as you descend deeper into position. Keep your hips over your ankles, and keep your standing knee straight. Place your hand flat on the floor beside your left foot. Press into your palms firmly to help you lengthen. Relax your head down aiming your nose to your knee.

3. Press your foot firmly into the ground and lift your sitting bones up towards the sky feeling a good stretch in the back of your leg and hip. On every exhale, lengthen the torso and sink a little deeper into your forward fold. Maintain the pose for 15 to 30 seconds. Inhale lift up, keeping the back flat and raising the arm back overhead. Keep your foot in half lotus until you are back to standing and then lower the right leg down. Practice the same steps outlined above but switch legs.

1. Step forward with your right foot from downward dog position into a high lunge and spin your back heel down at a 45 degree angle. Maintaining a heel to heel stance

2.Maintain your knee above the ankle and engage your quadriceps, hamstrings and glutes.
Variation: Keep one knee on the floor as you lunge forward, greater ease of balance and support, also good for warm up variation.
Variation: to increase difficulty, widen the stance and sink into a deeper lunge, align the bent thigh parallel with the floor

3. Grab the left wrist with your right hand behind your back, or interlock the fingers together.

4. Tip forward hinging at the hips keeping your back flat and elongated and reach your forehead to the ground.

5. Stay in position for approximately 30 seconds. Gaze at your big toe and lift back up. Repeat steps again, but alternate legs this time.

1. Start in tadasana exhale, and lengthen your torso and bend from the hips into a full forward bend with hands touching the floor beside your feet. Variation: if you are unable to touch the floor, bend your knees.

3. Take your left hand and grab on to the outside edge of your right foot, cross your right arm over your left and grab on to the outside edge of your left foot.

4. Exhale and spiral your chest open to the right, gazing under your right arm pit towards the sky. Use the outside edge of your feet to help you spiral and lengthen your spine as you rotate your chest to the sky. If your knees are bent, try to straighten them as you rotate upwards.

5. Maintain the pose for at least 30 seconds and gently collapse the chest down to untwist your spine. Practice the other direction by following the same steps as above but switch hand position.

1. Begin by standing in Tadasana Mountain pose and take a big left step back and align your hips parallel with the side wall. Spin your back left heel in at a 45 degree angle and keep your right foot pointed forward. Keep the front heel in line to the inside arch of the back foot. Extend your arms out to the side. Variation: Practice against a wall to help with alignment and balance.

2. Exhale and bend your right knee shifting all your weight to the right leg. Shift forward and lift your left leg off the floor. Flex your foot and keep your toes pointed to the side. Raise your leg so that it is approximately parallel with the floor. Simultaneously tip from the waist and reach your fingertips down to the floor keeping your shoulders stacked upon one another reach your left arm into the sky.

3. Continue rotating your chest open and keep your hip bones open to the side wall. Gaze up at your hand in the sky. Variation: To make this pose easier, gaze down at the floor to help you balance.

4. Maintain this pose for up to one minute and carefully lower the back leg down to exit the pose. Practice the same steps as outlined above but switch legs.

1. From Tadasana bend your right knee and grab onto your right foot with your hands and place it on your top left thigh in a half lotus position.

2. Release your foot leaving it in place and raise your arms above your head keeping them straight and place your palms together. Make sure your shoulder blades remain down your back and gaze forward chin parallel to the floor.

3. Maintain the pose for up to one minute and release. Practice again this time switch to the other leg.

Benefits
– Stretches the inner thighs and groins as well as the chest and shoulders
– Strengthens your back and legs
– Opens your hip flexors, knees and ankles
– Improves your posture and balance

Cautions
– Do not perform if you have low blood pressure
– If you have high blood pressure, do not raise your arms above your head

Lord of the Dance Pose II / Natarajasana II

(not-ah-raj-AHS-anna)

Nata = actor, dancer or mime
Raja = king

1. From Tadasana bend your right leg and grab the bottom of your right foot with your right hand. Make sure your left leg is straight and solid lifting your kneecap up.

2. Pull your right leg up until your thigh is parallel to the floor and your left arm is in front for balance parallel to the floor.

3. At this point reach back with your left hand and grab onto the inside of your right foot. Next release your right hand and bring it up around the front over your head and grab onto the outside of your right foot. Keep your elbows close to the side of your head pointing up toward the ceiling your right thigh remaining parallel to the floor. Gaze upward.

1.From a standing mountain position, step your feet approximately as wide as your wrists (when your arms are extended out). Raise your arms up so that they are parallel with the floor and extend them out. Keep your kneecaps pulled up, spine straight and belly button pulled back to the spine.

2.Pivot the right foot so that it is straight to the sidewall approx 90 degree angle. Keeping the right heel inline with the back left inside arch. Note: you can also use the edge of your yoga mat to maintain alignment. Keep your legs active and press down into your feet evenly.

3. On the exhale, rotate your chest and bring your left hand to the outside edge of your right shin or foot. Variation: Use a yoga block on the highest setting placed on the floor parallel to the outside edge of your front foot. Lift your right arm up and extend it up towards the sky.

4. Exhale and bend the right arm and place it behind your back. Maintaining the rotation, bend your left arm and reach it under your right leg clasping on to your right arm behind your back.

5. Rotate your chest up towards the sky and gaze upwards. Hold the pose for up to one minute. Practice again this time switching legs.

Benefits
-Stretches and opens the spine, chest, and shoulders
-Stimulates the abdominal organs and stimulates digestion
-Tones and stretches the hamstrings

3. Pushing your spread fingers into the floor, keep your arms straight and let them hinge from the shoulders pushing your armpits toward the ground. Keep your head between your arms. Do not let it hang.

Cautions
-Carpal tunnel syndrome.
-Do not do this pose in late-term pregnancy.
-Support your head on a bolster or block, ears level between the arms if you have high blood pressure or headache.

Feet on Hands Pose / Padahastasana

(pah-DAH-hahs-TAHS-anna)

pada= foot
hasta= hands

1.Start by standing in tadasana, and exhale, bend forward from the hips. Lengthen the front of your torso as you descend deeper into position. Keep your hips over your ankles, and keep your knees slightly bent, or as much as possible in order to continue on to the next step.

2.Lift one foot at a time and place your hands underneath your feet, toes pressing into your wrists. Press your feet firmly into your palms to help you lengthen and bend your elbows out to the side. Relax your head down.

3.Lift your sitting bones up towards the sky and on every exhale, lengthen your torso and gradually work towards straightening your legs. Feel a good stretch in the back of your hamstrings and calves and continue to press your elbows out to the side and lengthen the crown of your head to the ground.

4.Holding this pose for up to one minute. Inhale to a flat back (half forward bend) with hands on the hips and rise up with a straight spine.

2.Exhale and slightly bend the knees, sinking down towards the ground, maintaining a straight spine and chest open without arching the lower back.

3. Imagine a straight line from the tips of your fingers, to the base of your tailbone, extending and lengthening in both directions.

Variation: To increase difficulty, sink a little lower so that your quadriceps are almost parallel to the floor, maintaining the straight line in your body. If possible keep your chest up as much as possible, and belly button pulled back. You may also keep your feet together.
Prop Variation: practice against a wall and keep pressing your back and upper shoulders to the wall as you sink down. Note you will not be able to sit as far back.
Keep your head in line with your arms and gently gaze forward.

1. From Tadasana Mountain pose, bend your right leg and grab on to the big toe of your right root with the index and middle fingers of your right hand. Place you left hand on your left foot.

2. Exhale and extend your leg out in front of you keeping the leg straight and foot flexed with toes pointing upwards to the sky. Your hips remain square to the front and your gaze is forward.

3. Lift your right leg as high as you are able eventually reaching your right shin to meet the tip of your nose. You may use both hands to support your right foot in the sky.
Variation: To practice lifting your leg to the full expression, use a wall for support.

4. Maintain the pose for a few deep breaths and practice the same steps as above switching to the left leg.

1. Begin by standing in Tadasana Mountain pose and take a big left step back and keep your hips to the front wall. Spin your back left heel in at a 45 degree angle and keep your right foot pointed forward. Keep the front heel in line to the inside arch of the back foot. (or heel to heel?)

2. Keep your knee caps pulled up and distribute your weight evenly between your legs. Reach your arms behind your thoracic spine and touch your palms together in prayer. Inch your hands further up your back so they are between your shoulder blades. Keep your shoulder blades down your back and expand open the chest. Variation: If you are not able to touch your hands into prayer, alternately grab on to your elbows behind your back.

3. Exhale and hinge from the waist keeping your back flat extending and lengthening your spine as you fold forward over your right leg. As you fold, aim for your chest and head to line up with the middle of your right leg.

4. Stay in position for approximately 30 seconds. Gaze at your big toe and lift back up. Repeat steps again, but alternate legs this time.

1. From Tadasana or Urdva Hastasana, exhale and bend forward from your hips. As you bend, disengage your torso from your groins, stretching the belly and spine.

2. Keep your knees bent if are warming up or a beginner and place your fingertips in front of or in line with your toes. With straight legs, fingertips should be in line with your toes and try and touch your palms to the floor. You can also hold the back of your calves or ankles to help pull your chin toward your knees. You tailbone should be reaching up to the sky and your upper thighs should remain turned inward.

3. With each inhalation if holding the pose, lift and lengthen the torso, and with each exhalation try to deepen the bend. Your back and neck should be relaxed and loose. Do not roll the spine coming out of the pose. Place your hands on your hips and feel the length of your torso. Inhale, and rise up by bending from the hips and maintaining a straight back.

Cautions
– With any neck injury, don’t lift the head to look forward. Keep the neck relaxed as in Uttanasana.

Warrior One / Virabhadrasana I

(veer-ah-bah-DRAHS-anna)

Virabhadra= “warrior” the name of a reincarnation of Shiva

1. Step forward with your right foot from downward dog into a high lunge and spin your back heel down at a 45 degree angle. Maintaining a heel to heel stance

2.Maintain your knee above the ankle and engage your quadriceps, hamstrings and glutes.
Variation: Keep one knee on the floor as you lunge forward, greater ease of balance and support, also good for warm up variation.
Variation: to increase difficulty, widen the stance and sink into a deeper lunge, align the bent thigh parallel with the floor

3.Rotate the hips forward, and elongate the spine, rotate your shoulders back and reach your arms over head. Lengthen the crown of the head to the sky.

4.Keep your arms straight over head and the palms of the hands facing each other gaze up at the hands in the sky.
Variation: To increase difficulty, without hunching up the shoulder blades, bring your hands together and maintain the gaze up.

Benefits
-Strengthens and warms up the legs, shoulders, back
-Stretches the tights, ankles, shoulders

Cautions
-High blood pressure
-Shoulder or neck injury

Warrior II / Virabhadrasana II

(veer-ah-bah-DRAHS-anna)

Virabhadra = “warrior” the name of a reincarnation of Shiva

1. From Tadasana lunge forward with your right leg bending your knee so that it is on top of your right ankle. Your back leg remains straight and your left heel pushes backward so that your left foot is on a 45-degree angle with your toes pointing toward your core. Push into the ground with the out side of your foot.

2. Your right heel should be in line with the arch of your left foot, which will pivot your pelvis so that it is facing sideways. Turn your torso to face sideways as well and lift your arms so that they are parallel with the floor and in line with your legs.

3. Turn your head so you are looking forward over your right hand. Make sure that your belly button is pulled in toward your spine and that your shoulder blades remain down your back.

Cautions
-Do not perform if you have a neck injury
-Do not perform if you have high blood pressure

Side Stretch Pose (hands in reverse Namaskar) / Parsvottanasana

(parsh-voh-tahn-AHS-anna)

parsva = side, flank
ut= intense
tan= to stretch or extend

1. Begin by standing in Tadasana Mountain pose and take a big left step back and keep your hips to the front wall. Spin your back left heel in at a 45 degree angle and keep your right foot pointed forward. Keep the front heel in line to the inside arch of the back foot. (or heel to heel?)

2. Keep your knee caps pulled up and distribute your weight evenly between your legs. Reach your arms behind your thoracic spine and touch your palms together in prayer. Inch your hands further up your back so they are between your shoulder blades. Keep your shoulder blades down your back and expand open the chest. Variation: If you are not able to touch your hands into prayer, alternately grab on to your elbows behind your back.

3. Exhale and hinge from the waist keeping your back flat extending and lengthening your spine as you fold forward over your right leg. As you fold, aim for your chest and head to line up with the middle of your right leg.

4. Stay in position for approximately 30 seconds. Gaze at your big toe and lift back up. Repeat steps again, but alternate legs this time.

1. Begin by standing in Tadasana mountain pose. Shift all your weight into you left leg.

2. Bend your right leg and grab on to your right foot to help you draw your foot up into position. Rest your right foot on the inside of your left thigh as high as you are able with toes pointed towards the ground and knee turned out to the side. Variation: to make this pose easier, place the sole of your right foot at your ankle or at your knee.

3. Continue to lengthen your tailbone down toward the floor and extend the crown of your head up to the sky. Keep your hip bones facing to the front and parallel with the ground.

4. Clasp your hands in front of you in prayer, or extend your arms up overhead. Gaze slightly ahead at a fixed point on the floor to help you balance

5. Maintain the pose for approximately 30 – 60 seconds. Exhale and step back to Tadasana. Practice the same steps above this time switching to the other leg.

1.From a standing mountain position, jump your feet approximately as wide as your wrists (when your arms are extended out). Raise your arms up so that they are parallel with the floor and keep your palms facing down and continue to lengthen and extending your arms out. Keep your knee caps pulled up, spine straight and belly button pulled back to the spine.

2.Pivot the right foot so that it is straight to the side wall approx 90 degree angle. Keeping the right heel inline with the back left inside arch. Note: you can also use the edge of your yoga mat to maintain alignment.

3.While extending your arms out as much as possible, on the exhale, “spiral” your chest in the opposite direction so that your left hand now faces forward, and your right hand back.

4.Continue to lengthen out and spiral while reaching your left front hand to the outside of your right shin, hinge at the hips as in triangle, and lift your right hand up to the sky. Maintain your shoulders stacked upon each other in a straight line, and keep the chest rotated up.
Variation: Use a yoga block on the highest setting placed on the floor parallel to the outside edge of your front foot. Variation: To increase difficulty, without compromising your alignment and form, reach the left hand to the floor, you’re your left palm facing down flat on the floor.

Benefits
-Stretches and opens the spine and chest
-Stimulates the organs
-Tones and stretches the legs
-Helps to improve balance.

Cautions
-Headaches
-High blood pressure
-Spine injury
-Pregnancy

Beginner Tips
Keep shoulder blades lifted and lengthened out being careful to not hunch or collapse the shoulder in the air. Intermediate pose, weakness in abductors will make rotation difficult causing the rear end to stick out and pelvis to tilt causing an incorrect rotation axis.
As in triangle, the depth of the front hand position is secondary to the lifting up and lengthening out action of the torso.

Warrior III / Virabhadrasana III

(veer-ah-bah-DRAHS-anna)

Virabhadra = “warrior” the name of a reincarnation of Shiva

1. From Virabhadrasana Prep. Bend forward from the waist and bend your right or front knee shifting your weight to your right leg.

2. When you are balanced, lift your left or back foot off the ground and keep leaning forward and straightening your right leg.

3. Stop when your left leg, torso and arms are parallel to the ground and your right leg supports your weight and is perfectly straight. Be careful not to raise your left buttock. Keep your pelvis, torso and shoulders square to the ground and your back left toes pointed.

4. Find a spot on the ground to focus to help improve balance, or look straight ahead at your thumbs.

Beginner Tips
Do not allow the torso to swing forward as you lift up as this will throw off the center of balance
Be careful to keep the hip bones parallel to the floor

Revolved Bound Half Moon Pose / Parivrtta Baddha Ardha Chandrasana

(par-ee-vrt-tah bad-ah are-dah shan-dras-ana)

parivrtta=revolved
baddha=bound
ardha=half
Chandra=moon

1. Begin by standing in Tadasana Mountain pose and take a big left step back and align your hips parallel with the side wall. Spin your back left heel in at a 45 degree angle and keep your right foot pointed forward. Keep the front heel in line to the inside arch of the back foot. Extend your arms out to the side. Variation: Practice against a wall to help with alignment and balance.

2. Exhale and bend your right knee shifting all your weight to the right leg. Shift forward and lift your left leg off the floor. Flex your foot and keep your toes pointed to the side. Raise your leg so that it is approximately parallel with the floor. Simultaneously tip from the waist and reach your fingertips down to the floor keeping your shoulders stacked upon one another reach your left arm into the sky.

3. Rotate your chest by spiralling and lengthening though your torso so that your chest faces the inside of your right leg. Bind your arms by slightly bending your right leg allowing enough room to reach your left arm in front of your right leg and bending it behind your hamstring.

4. Reach and bend your left arm back behind your back so that it connects with your right hand or wrist.

5. Continue rotating your chest open and keep your hip bones facing down. Gaze towards the ground. Maintain this pose for up to one minute and carefully lower the back leg down to exit the pose. Practice the same steps as outlined above but switch legs.

1.Practicing against a wall, take one yoga block and place it at the highest level against the wall. Stand With your back to the wall and jump or walk your feel out approximately as wide as your wrists. Place your right foot parallel against the block and the left heel of your back foot touching the walls so that your heels are inline with each other.

2.Spin the left foot in and maintain contact with the floor so that it is at a 45 degree angle. Variation: if a wall is not available, align your self with the edge of the yoga mat for proper alignment. Lift up though the knees and engage the quadriceps. Keep the thigh of your right knee parallel, and pulled towards the wall. Pull the belly button to the spine and press your lower back to the wall.

3.Extend your arms out as in Warrior II and keep your shoulders and arms pressed against the wall. Turn your head and look over your right arm. Extend your right arm out as far as possible, reaching forward while hinging at the hips.

4.Turn your front palm down, keeping the shoulder blades down the back and place your right hand on the block. Simultaneously, lift your left arm up to the sky keeping your arms straight and in a straight line. Lengthen up through the arms extending up and look at the thumb in the sky. Try to create as much “room” in your side as possible. Continue lengthening up reaching your arm towards the front and rotating your chest to the sky Variation: To increase difficulty, without compromising your form, lower your block to the lower level, or palm to the floor.

7. Perform the other side, this time alternating to the left leg first.

Benefits
-Stretches internal obliques
-Strengthens the hamstrings (as it bears more weight of the spine as you shift forwards)
-Stretches triceps

1. From Tadasana spread your feet so they are wrist distance apart when your arms are raised to the sides and parallel to the ground, toes facing forward. Keep your legs strong and straight pulling your kneecaps up and pushing the outside of your feet into the ground.

2. Exhaling lean forward bending at the waist keeping your back straight belly button pulled in toward the spine. Rotate your arms to the front and place them on the ground in front of you with your wrists directly underneath your shoulders. Gaze forward.

3. Walk your hands to the back of the room pulling the crown of your head to the floor. Stop when your hands are as far back as they can go with your forearms perpendicular to the floor.

1. From Tadasana spread your feet so they are wrist distance apart when your arms are raised to the sides and parallel to the ground, toes facing forward. Keep your legs strong and straight pulling your kneecaps up and pushing the outside of your feet into the ground. Take your hands behind your back and interlock your fingers. Expand open your chest as you lift your arms upward.

2. Exhaling lean forward bending at the waist keeping your back straight belly button pulled in toward the spine. Rotate your arms to the front and place them on the ground in front of you with your wrists directly underneath your shoulders. Gaze forward.

3. Walk your hands to the back of the room pulling the crown of your head to the floor. Stop when your hands are as far back as they can go with your forearms perpendicular to the floor. Then lift your hands from the ground and reach around your back until your fingers clasp. Straighten your arms and let gravity pull your hands toward the floor.

1. Start in a lunge position with your left knee on the floor, and right foot forwards. Reach the left hand up to the sky palm facing inwards. Rest the other hand on the left thigh.

2. Continue to lengthen up, keeping the shoulder blades down and bend the left arm so that your elbow and shoulder of your left arm is over the outside edge of the right leg. Use your knee as leverage to expand open the chest. Without compromising your form, place the left arm (the one against the knee) on the floor on the outside of your right leg in line with your foot. Place the palm of your left hand to ground, maintaining lengthening up and reach your right arm over head towards the front.

3. Gaze up at the thumb in the sky. Keeping the shoulder blades down and maintaining a straight line from the base of the back leg to the arm extended overhead. Variation: To increase difficulty, take the back knee off the floor in a high lunge position
Variation: An even more difficult option is to reach the left arm underneath the left knee behind you reach your right arm back grabbing on to your left wrist in a “bound” pose

4. Close the “gap” of your left side torso and right leg, without falling forward on your leg. Continue to rotate and lengthen up through the spine and chest as you gaze up. Perform the other side, this time alternating to the left leg first.

Beginner Tips
Some students may find it difficult to keep their foot firmly planted on the ground, variation to keep the back foot lifted off the ground in a lunge position. Do not collapse forwards in order to place hand on ground. Continue to open the chest to the sky maintaining proper alignment before placing hand down in front of foot.

Volcano / Urdva Hastasana

(oord-vah hahs-TAHS-anna)

hasta = hand

1. Standing in Tadasana, turn your palms away from your body so your thumbs point backward. Inhaling, sweep your arms out to the sides and up toward the ceiling.

2. If your shoulders are tight, stop when your arms are parallel to your body. The next step is to put your hands together, base of palms first and lastly the fingers. Make sure that your shoulders and shoulder blades remain lowered down your back.

3. Reach through your pinkies so your thumbs reach slightly down toward the crown of your head. Without compressing your neck, tip your head backward and look at your thumbs.

1. From Tadasana bend your right leg and grab the bottom of your right foot with your right hand. Make sure your left leg is straight and solid lifting your kneecap up.

2. Pull your right leg up until your thigh is parallel to the floor and your left arm is in front for balance parallel to the floor.

3. At this point reach back with your left hand and grab onto the inside of your right foot. Next release your right hand and bring it up around the front over your head and grab onto the outside of your right foot. Keep your elbows close to the side of your head pointing up toward the ceiling your right thigh remaining parallel to the floor. Gaze upward.

4. From here shift your gaze to the front of the room and start to shift your weight forward lifting your right foot with your hands until your toes are above the crown of your head.

5. Keeping a strong hold on your right foot with your left hand bend your knee further reaching toward the back of your head. Start to walk your right hand down your right shin until you grab onto your right knee. Tilting your gaze toward the ceiling again bring the crown of your head to your toes.

1. From your hands and knees on the floor, make sure your knees are directly below your hips and your hands are slightly in front of your shoulders. Spread your fingers, and keep your index fingers pointed forwards. Curl your toes in. Exhale and lift your knees up keeping them slightly bent, and your heels off the floor. Lift your sitting bones up to the sky.

2. Exhale and press your thighs to the back of the room and stretch your heels toward the floor while straightening your knees. Keep your thighs engaged and roll them in slightly. Press your index fingers into the floor and keep your elbow creases facing each other. Keep your shoulder blades down your back and draw the ribcage up.

3. Without rotating your hips to the side, raise your right leg up towards the sky. Keep extending your leg and keep it long and engaged. Try to create a straight line from the tips of your fingers, to the tips of your toes, lengthening out as you hold the pose. Maintain the pose for at least 5 deep breaths or approximately 30 to 60 seconds. Practice again, but this time but switch to the left leg.

1. From Uttanasana, bend your knees and, inhaling, step one foot back toward the back edge of your mat, with the ball of the foot on the floor. Step back with your right leg far enough so that your left knee can form a right angle. In a low lunge, lower the back knee to the ground and point your toes to the back. In a high lunge keep the ball of your foot firmly on the ground as you reach to the back with your heal as much as possible straightening your leg and engaging the leg muscles.

Benefits
-Stretches the groins
-Stretches the hamstrings and calves
-Strengthens the legs and arms

Cautions
– Avoid if you suffer from serious knee injuries.
– If you have neck problems, relax the neck instead of looking straight ahead.

Warrior One / Virabhadrasana I

(veer-ah-bah-DRAHS-anna)

Virabhadra= “warrior” the name of a reincarnation of Shiva

1. Step forward with your right foot from downward dog into a high lunge and spin your back heel down at a 45 degree angle. Maintaining a heel to heel stance

2.Maintain your knee above the ankle and engage your quadriceps, hamstrings and glutes.
Variation: Keep one knee on the floor as you lunge forward, greater ease of balance and support, also good for warm up variation.
Variation: to increase difficulty, widen the stance and sink into a deeper lunge, align the bent thigh parallel with the floor

3.Rotate the hips forward, and elongate the spine, rotate your shoulders back and reach your arms over head. Lengthen the crown of the head to the sky.

4.Keep your arms straight over head and the palms of the hands facing each other gaze up at the hands in the sky.
Variation: To increase difficulty, without hunching up the shoulder blades, bring your hands together and maintain the gaze up.

Benefits
-Strengthens and warms up the legs, shoulders, back
-Stretches the tights, ankles, shoulders

Cautions
-High blood pressure
-Shoulder or neck injury

Revolved Triangle / Parivrtta Trikonasana

(par-ee-vrit-tah trik-cone-AHS-anna)

parivrtta = to turn around, revolve
trikona = three angle or triangle

1.From a standing mountain position, jump your feet approximately as wide as your wrists (when your arms are extended out). Raise your arms up so that they are parallel with the floor and keep your palms facing down and continue to lengthen and extending your arms out. Keep your knee caps pulled up, spine straight and belly button pulled back to the spine.

2.Pivot the right foot so that it is straight to the side wall approx 90 degree angle. Keeping the right heel inline with the back left inside arch. Note: you can also use the edge of your yoga mat to maintain alignment.

3.While extending your arms out as much as possible, on the exhale, “spiral” your chest in the opposite direction so that your left hand now faces forward, and your right hand back.

4.Continue to lengthen out and spiral while reaching your left front hand to the outside of your right shin, hinge at the hips as in triangle, and lift your right hand up to the sky. Maintain your shoulders stacked upon each other in a straight line, and keep the chest rotated up.
Variation: Use a yoga block on the highest setting placed on the floor parallel to the outside edge of your front foot. Variation: To increase difficulty, without compromising your alignment and form, reach the left hand to the floor, you’re your left palm facing down flat on the floor.

Benefits
-Stretches and opens the spine and chest
-Stimulates the organs
-Tones and stretches the legs
-Helps to improve balance.

Cautions
-Headaches
-High blood pressure
-Spine injury
-Pregnancy

Beginner Tips
Keep shoulder blades lifted and lengthened out being careful to not hunch or collapse the shoulder in the air. Intermediate pose, weakness in abductors will make rotation difficult causing the rear end to stick out and pelvis to tilt causing an incorrect rotation axis.
As in triangle, the depth of the front hand position is secondary to the lifting up and lengthening out action of the torso.

Extended Side Angle / Utthita Parsvakonasana

(oo-TEE-tah parsh-vah-cone-AHS-anna)

Utthita = extended
Parsva = side, flank
Kona = angle

1.Practicing against a wall, take one yoga block and place it at the highest level against the wall. Stand With your back to the wall and jump or walk your feel out approximately as wide as your wrists. Place your right foot parallel against the block and the left heel of your back foot touching the walls so that your heels are inline with each other.

2.Spin the left foot in and maintain contact with the floor so that it is at a 45 degree angle. Variation: if a wall is not available, align your self with the edge of the yoga mat for proper alignment. Lift up though the knees and engage the quadriceps. Keep the thigh of your right knee parallel, and pulled towards the wall. Pull the belly button to the spine and press your lower back to the wall.

3.Extend your arms out as in Warrior II and keep your shoulders and arms pressed against the wall. Turn your head and look over your right arm. Extend your right arm out as far as possible, reaching forward while hinging at the hips.

4.Turn your front palm down, keeping the shoulder blades down the back and place your right hand on the block. Simultaneously, lift your left arm up to the sky keeping your arms straight and in a straight line. Lengthen up through the arms extending up and look at the thumb in the sky. Try to create as much “room” in your side as possible. Continue lengthening up reaching your arm towards the front and rotating your chest to the sky Variation: To increase difficulty, without compromising your form, lower your block to the lower level, or palm to the floor.

7. Perform the other side, this time alternating to the left leg first.

Benefits
-Stretches internal obliques
-Strengthens the hamstrings (as it bears more weight of the spine as you shift forwards)
-Stretches triceps

Cautions
-Insomnia
-Headaches
-High blood pressure.

Side Stretch Pose (hands in reverse Namaskar) / Parsvottanasana

(parsh-voh-tahn-AHS-anna)

parsva = side, flank
ut= intense
tan= to stretch or extend

1. Begin by standing in Tadasana Mountain pose and take a big left step back and keep your hips to the front wall. Spin your back left heel in at a 45 degree angle and keep your right foot pointed forward. Keep the front heel in line to the inside arch of the back foot. (or heel to heel?)

2. Keep your knee caps pulled up and distribute your weight evenly between your legs. Reach your arms behind your thoracic spine and touch your palms together in prayer. Inch your hands further up your back so they are between your shoulder blades. Keep your shoulder blades down your back and expand open the chest. Variation: If you are not able to touch your hands into prayer, alternately grab on to your elbows behind your back.

3. Exhale and hinge from the waist keeping your back flat extending and lengthening your spine as you fold forward over your right leg. As you fold, aim for your chest and head to line up with the middle of your right leg.

4. Stay in position for approximately 30 seconds. Gaze at your big toe and lift back up. Repeat steps again, but alternate legs this time.

1. Start in a lunge position with your left knee on the floor, and right foot forwards. Reach the left hand up to the sky palm facing inwards. Rest the other hand on the left thigh.

2. Continue to lengthen up, keeping the shoulder blades down and bend the left arm so that your elbow and shoulder of your left arm is over the outside edge of the right leg. Use your knee as leverage to expand open the chest. Without compromising your form, place the left arm (the one against the knee) on the floor on the outside of your right leg in line with your foot. Place the palm of your left hand to ground, maintaining lengthening up and reach your right arm over head towards the front.

3. Gaze up at the thumb in the sky. Keeping the shoulder blades down and maintaining a straight line from the base of the back leg to the arm extended overhead. Variation: To increase difficulty, take the back knee off the floor in a high lunge position
Variation: An even more difficult option is to reach the left arm underneath the left knee behind you reach your right arm back grabbing on to your left wrist in a “bound” pose

4. Close the “gap” of your left side torso and right leg, without falling forward on your leg. Continue to rotate and lengthen up through the spine and chest as you gaze up. Perform the other side, this time alternating to the left leg first.

Beginner Tips
Some students may find it difficult to keep their foot firmly planted on the ground, variation to keep the back foot lifted off the ground in a lunge position. Do not collapse forwards in order to place hand on ground. Continue to open the chest to the sky maintaining proper alignment before placing hand down in front of foot.

Extended Hand to Big Toe Pose / Utthita Hasta Padangusthasana

(oo-TEE-tah Has-tah POD-ung-goos-TAWS-uh-ah)

utthita= extended
hasta=hands
padangustha =big toe, foot

1. From Tadasana Mountain pose, bend your right leg and grab on to the big toe of your right root with the index and middle fingers of your right hand. Place you left hand on your left foot.

2. Exhale and extend your leg out in front of you keeping the leg straight and foot flexed with toes pointing upwards to the sky. Your hips remain square to the front and your gaze is forward.

3. Extend your right leg out to the side and either keep your left hand on your hip or extend your left arm out beside you so that both arms form a straight line parallel to the floor.

4. Maintain the pose for a few deep breaths and practice the same steps as above switching to the left leg.

1. Begin by sitting in staff pose. Bend your right leg and cradle it with your arms rocking back and forth a couple of times to warm up your muscles.

2. Exhale and bring your right leg on top of your right shoulder. Grab on to your right heel with your left hand and extend your right leg up keeping your sitting bones firmly planted on the floor. Lower your right hand down to the ground and use it to help you balance.

3. Using the help of your left hand, exhale and place your right foot behind your head at the back of your neck. Try to straighten your back as much as possible without causing strain in your neck.

4. Keeping the foot in position behind your head, rock all the way back so that you are lying on the floor. Using momentum and your core strength, rock all the way forward to a standing forward bend maintaining your foot behind the head.

5. Grab on to your left ankle with hands. Maintain the pose for a few deep breaths. Practice the same steps as above but switch to the other leg.

Cautions
– Do not perform if you have a back, neck, knee or shoulder or hip injury

Standing Foot Behind the Head Pose / Durvasanana

(Dur-VAHS-anna)

durva=Name of an angered sage

1. Begin by sitting in staff pose. Bend your right leg and cradle it with your arms rocking back and forth a couple of times to warm up your muscles.

2. Exhale and bring your right leg on top of your right shoulder. Grab on to your right heel with your left hand and extend your right leg up keeping your sitting bones firmly planted on the floor. Lower your right hand down to the ground and use it to help you balance.

3. Using the help of your left hand, exhale and place your right foot behind your head at the back of your neck. Try to straighten your back as much as possible without causing strain in your neck.

4. Keeping the foot in position behind your head, rock all the way back so that you are lying on the floor. Using momentum and your core strength, rock all the way forward to a standing forward bend maintaining your foot behind the head.

5. Inhale and lift your torso up so that you are now in a standing position. Continue to lengthen up and keep your quadriceps engaged to help with balance. Bring your hands into prayer position.

6. Maintain the pose for a few deep breaths. Practice the same steps as above but switch to the other leg.

1. From Tadasana spread your feet so they are wrist distance apart when your arms are raised to the sides and parallel to the ground, toes facing forward. Keep your legs strong and straight pulling your kneecaps up and pushing the outside of your feet into the ground.

2. Exhaling lean forward bending at the waist keeping your back straight belly button pulled in toward the spine. Rotate your arms to the front and place them on the ground in front of you with your wrists directly underneath your shoulders. Gaze forward.

3. Walk your hands to the back of the room pulling the crown of your head to the floor. Stop when your hands are as far back as they can go with your forearms perpendicular to the floor. Then lift your hands from the ground bend your elbows and reach around your back until your palms touch along your spine in the center of your shoulder blades.

1. From Tadasana spread your feet so they are wrist distance apart when your arms are raised to the sides and parallel to the ground, toes facing forward. Keep your legs strong and straight pulling your kneecaps up and pushing the outside of your feet into the ground.

2. Exhaling lean forward bending at the waist keeping your back straight belly button pulled in toward the spine. Rotate your arms to the front and place them on the ground in front of you with your wrists directly underneath your shoulders. Gaze forward.

3. Walk your hands to the back of the room pulling the crown of your head to the floor. Stop when your hands are as far back as they can go with your forearms perpendicular to the floor. Then take your hands and place them on your hips.

1. From Tadasana spread your feet so they are wrist distance apart when your arms are raised to the sides and parallel to the ground, toes facing forward. Keep your legs strong and straight pulling your kneecaps up and pushing the outside of your feet into the ground.

2. Exhaling lean forward bending at the waist keeping your back straight belly button pulled in toward the spine. Rotate your arms to the front and place them on the ground in front of you with your wrists directly underneath your shoulders. Gaze forward.

3. Walk your hands to the back of the room pulling the crown of your head to the floor. Stop when your hands are as far back as they can go with your forearms perpendicular to the floor.

1. From an upright kneeling position extend your right leg out toward the side. Keep your toes facing the front as you place the sole of your foot on the ground and press into the floor with the outside of your foot.

2. Make sure your bellybutton is pulled in toward your spine, your pelvis is tilted forward and that your shoulder blades are down your back.

3. Place your right hand on the outside of your lower right thigh. Inhaling, raise your left arm up above your head.

4. Exhaling, hinge from your waist to the right. Keep your chest facing the front and reach as far down your right leg with your right hand as you can. Reach over to the right as well with your left arm over your head.

5. Place your thumb and forefinger together and gaze up at your left hand.

1. Prepare for the full version of insect pose by becoming comfortable with half insect pose, working on flexibility with one side at a time. To begin, stand with your feet slightly wider than hip distance apart and turn your feet out slightly. Bend forwards and bring your right shoulder underneath your right knee. Bend your knees as much as you need to get your shoulder in position.

2. Bring your left shoulder underneath your left knee and remain folded over. You may need to walk your feet in as close together as you are able for the next step.

3. Reach your both your hands up to the sky and bend them behind your back reaching for your hands. Hook your fingers together behind your back.

4. Straighten your legs completely and relax your head down. Shifting your weight to one foot at a time, take five steps forwards and five steps backwards.

1. Come down to your knees on your yoga mat. You may want to roll it up a couple of times to protect your knees.

2. Lunge forwards with your right foot, and place your left knee down on the rolled up portion of the mat.

3. Shift your weight forwards to your front foot but do not allow your right knee to pass your right foot. With the left help of your left hand, bend the left leg and draw your foot in towards your buttocks. Keep your chest and hips square to the front.

4. Place your right hand on your right thigh, or rest it on your knee joining your thumb and index finger together. Hold the pose for up to one, minute and practice again switching to the other side.

1. Come down to your knees. You may want to roll up your yoga mat one to two times to protect your knee. Cross your right foot in front of your left so that your right ankle is in line with your left ankle and perpendicular to it.

2. If you are comfortable with step one, take your right foot and place it in your hip crease as in half lotus position.

3. Keeping your right root in position, shift your weight forwards, release your left leg and place your left foot on the ground. Your knee should be bent at a 90 degree angle. You may walk your foot out a few inches to the left to help with balance.

4. Once you have established your balance, lengthen up through the torso, expand the chest open and roll the shoulder blades back so you are sitting up nice and tall. Shift your hips slightly forwards to obtain more vertical length in your pose.

5. Extend your arms out to the side at shoulder height and cross your left arm underneath your right arm and bring the palm of your hands together. Lift your arms up high and keep your palms in contact with each other. Variation: If you want to advance the pose, interlock your fingers and thumbs together and rotate your hands to feel a greater stretch in the arms and shoulders.

6. Hold the pose for up to one minute and release. Practice the same steps as above but switch to the left side.

Benefits
-Stretches open the hip flexors, ankles and knees
-Develops core strength balance and stability
-Stretches open the shoulders, wrists, and arms